FIT - Pregnancy

The prenatal physio-fitness program designed just for you—supporting you from weeks 13 to 40 of your pregnancy. Join Coach Josie as she leads you through safe, effective, and enjoyable workouts crafted to nurture your body every step of the way.

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Why FIT Pregnancy?

The prenatal fitness plan where Pelvic Health Physiotherapy and Perinatal Fitness are integrated together, creating one holistic fitness program focused on supporting both you and your pregnancy.

Course Details

Prenatal Exercise Guide: An educational tutorial on everything you need to know to exercise safely and confidently.
Workout Video Demonstrations: Follow along with Coach Josie through each week of her pregnancy.
Weekly Workouts: 4 workouts/week - strength, fitness, flexibility, and stability. Each can range from 25-45 minutes in length and be tailored to the equipment you have at home.
Equipment: This entire program can be done with 2 sets of dumbbells (light and ‘heavy’), a resistance band, foam roller, and mat!
Pelvic Floor and Core: Trimester specific exercises incorporated into every workout.
Educational Tutorials: From Pelvic floor to breath work and proper core engagement through each trimester. Educational tutorials for your FIT pregnancy.
Birth and Labor Prep: Education, birth prep exercises, and trimester specific programming that will focus on preparing you and your body for labor and delivery.
Postpartum Prep: A timeline that outlines the recommendations for when and how to return to exercise postpartum.
Train For Pregnancy AND Motherhood: Workout to support the pregnancy changes your body goes through all while preparing it for the strength it needs to handle motherhood demands.
Immediate Access: Commit to the FIT Pregnancy journey and have access to the online course immediately.

Where: Home Gym or Fitness Centre.
Your Coach: Josie.
Who: Any level of experience!
What: Dumbbells, mat, resistance bands, a foam roller, and a cardio piece (optional but encouraged).
Frequency: Choose up to 4 workouts per week.
Workout Duration: Customize! Anywhere from 24-45 minutes in length.
Course Length: 28 weeks. Week 13 to 40 of your pregnancy.

Course curriculum

1. 👋 Coach Josies Welcome Video!
2. 🩵 Video Tutorial: How To Navigate This Course!
3. How To Add APP Icon to Home Screen
1. Concept Fit Prenatal Exercise Guide
2. My Pregnancy Planner 🩷
3. Exercise Intensity Guideline
1. ‼️ Pelvic Floor 101 Education
2. ‼️ Diastasis Recti: What Is Important To Know Through Pregnancy
3. ‼️ Healthy Bladder and Bowel Habits Your Must Know!
4. Let's Break Down 360' Breathing!
5. 360' Breathing + Tva engagement
1. Understanding Round Ligament Pain
2. What Is Pregnancy Related SIJ Pain?
3. 📍 Rib Pain During Pregnancy? Watch This!
4. What to Know About Pubic Symphysis Dysfunction
5. Tailbone Pain? Let's Chat About It!
1. Mini Mobility and Banded Workout #1
2. Mini Mobility and Banded Workout #2
3. Mini Mobility and Banded Workout #3
4. Mini Mobility and Banded Workout #4
1. Healthy High Protein Snack Options
2. Family Friendly Meal Recipes To Try!
1. 👋 Before You Start-Coaching Check In!
2. Workout 1: Glutes and Biceps
3. Workout 2: Cardio Burner
4. Workout 3: Legs and Lats
5. Workout 4: Full Body Circuit!
6. 🩵 This Weeks Pelvic Floor/Hips Mobility Flow!
1. Workout 1: Glutes and Shoulders
2. Workout 2: 20 Minutes of Fun!
3. Workout 3: Triceps Today!
4. Workout 4: Banded Full Body Circuit
5. 🩵 This Weeks Pelvic Floor/Mobility Flow!
1. Workout 1: Glutes and Back
2. Workout 2: Let's Get Sweaty!
3. Workout 3: Quads and Triceps
4. Workout 4: Let's Move!
5. 🩵 This Weeks Pelvic Floor/Mobility Flow! - Mid Back Posture Prep!
1. Workout 1: Push and Pull
2. Workout 2: 16 Minute Sweat Sesh!
3. Workout 3: Leg Day!
4. Workout 4: Burn Baby Burn!
5. 🩵 This Weeks Pelvic Floor/Mobility Flow! Reduce tension, pelvic openers
1. Workout 1: Squat Sesh!
2. Workout 2: 18 Minutes of Fitness Fun!
3. Workout 3: Build a Back!
4. Workout 4: Leg Burn
5. 🩵 Pelvic Floor Mobility Flow! Single Leg Mobility/Stability
1. 👋 Coaching Check In!
2. Workout 1: Push/Pull Combo
3. Workout 2: Long and Sweaty
4. Workout 3: Get Those Glutes
5. Workout 4: 30 Seconds GO!
6. 🩵 This Weeks Prenatal Mobility Flow- Hip Rotation and Pelvic Floor Relaxation
1. Workout 1: Build Up That Mom Strength!
2. Workout 2: Let's Just Move!
3. Workout 3: Quads and Back
4. Workout 4: Full Body Sesh!
5. 🩵 This Weeks Prenatal Pelvic Floor Mobility Flow!
1. Workout 1: Let's Start With Strength!
2. Workout 2: FIT 18!
3. Workout 3: Quads, Chest, And Back
4. Workout 4: Full Body Shuffle Fun!
5. 🩵 This Weeks Pelvic Floor + Hip Mobility Flow
1. Workout 1: Strength Sesh!
2. Workout 2: Let's Pulse!
3. Workout 3: Back and Hip Strength Day!
4. Workout 4: FIT Mama
5. 💜 This Weeks Pelvic Floor + Mobility Flow
1. Workout 1: Deadlift Day!
2. Workout 2: 20 Minute Full Body Sesh!
3. Workout 3: Quads and Shoulder Day!
4. Workout 4: FIT 40 On/ 20 Off!
5. 💜 This Weeks Hip and Pelvic Floor Mobility Flow
1. Coaching Check In!
2. Workout 1: Glutes and Shoulders!
3. Workout 2: FIT 16!
4. Workout 3: Single Leg Strength & Back!
5. Workout 4: FIT Full Body
6. 🩷 This Weeks Pelvic Floor & Hip Mobility Flow
1. Workout 1: Start The Week With Strength!
2. Workout 2: Squats and Core
3. Workout 3: Strength Sesh- Glutes and Arms!
4. Workout 4: FIT 40/20!
5. 💚 This Weeks Pelvic Floor Mobility Flow
1. Workout 1: Mom Strong!
2. Workout 2: FIT 15... And Some :)
3. Workout 3: Glutes And Back Day!
4. Workout 4: Full Body FIT
5. 🩷 This Weeks Pelvic Floor + Mobility Flow (with your exercise ball!)
1. Workout 1: Posture Prep and Hamstring Day!
2. Workout 2: 16 Minute FIT Sesh!
3. Workout 3: Squat Day!
4. Workout 4: Full Body Sweat Sesh Day!
5. 💛 This Weeks Pelvic Floor + Hip Mobility Flow
1. Workout 1: Glutes/Hamstrings/Shoulders!
2. Workout 2: FIT Fun!!
3. Workout 3: Split Squat Strength Sesh!
4. Workout 4: Push Pull Full Body Workout!
5. ❤️ This Weeks Pelvic Floor + Hip Mobility Flow
1. Workout 1: Strength, Glutes, and Shoulders
2. Workout 2: 17 Min Sweat Sesh!
3. Workout 3: Build Up That Mama Back!
4. Workout 4: FIT 30!
5. 💚 This Weeks Pelvic Floor + Hip Mobility Flow (with a yoga block!)
1. 👋 Welcome to FIT Birth & Labor Prep!
2. 💜 Birth Prep Guide (Read This First!)
3. 3 Breathing Drills to Support and Prep You For Labor
4. 📄 Breathing Exercise PDF Outline/ Print Out!
5. Two Types of Pushing Introduction
6. Let's Talk Hip Mobility, Optimizing Baby Position, & Supportive Labouring Positions
7. ➡️ The Tailbone Towel Trick For Labor/Delivery!
8. Third Trimester Pregnancy Affirmation
9. Birth Affirmation for Labor and Delivery
10. ‼️ Need Help With Flipping Baby Head Down? Try This Exercise!
1. 💚 Labor Prep Mobility Drills
2. 💥 10 Minute Labor Prep Mobility Flow- Using Stability Ball!
3. 💥 10 Minute Labor Prep Mobility Flow!
4. 🩵 Birth Ball Labor Prep Mobility Flow!
5. 💜 Pelvic Floor + Hip Mobility Flow- Labor Prep Edition (with your yoga block!)
6. 🧘‍♀️ Pelvic Floor Labor Prep Flow (from week 34-using yoga block!)
1. Pregnancy Affirmation <3
2. Workout 1: Strength - Hamstrings + Shoulders
3. Workout 2: FIT Mama Fun!
4. Workout 3: Squat and Posture Prep!
5. Workout 4: Full Body FIT
6. 💜 This Weeks Pelvic Floor + Hip Mobility Flow (with your yoga block!)
1. Workout 1: Strength - Glutes And Shoulder Day
2. Workout 2: FIT 17!
3. Workout 3: Split Squat And Back Day!
4. Workout 4: FIT 30/30/30!
5. 🩵 This Weeks Pelvic Floor + Hip Mobility Flow- release, relief and relax
1. Coaching Check In!
2. Workout 1: Single Leg Strength & Shoulders
3. Workout 2: FIT Sweat Sesh!
4. Workout 3: Split Squat & Build a Back Day!
5. Workout 4: FIT Full Body 40/20!
6. 🩷 This Weeks Pelvic Floor + Hip Mobility Flow- Labor Edition With Stability Ball!
1. Workout 1: Upper Back & Glute Strength
2. Workout 2: FIT Fun!
3. Workout 3: PULL Your Way To Mama Strength!
4. Workout 4: 30 Seconds of Full Body Fitness!
5. 🧘‍♀️ This Weeks Pelvic Floor + Hip Mobility Flow- Labor Edition!
1. Workout 1: Mama Prep Strength Day!
2. Workout 2: FIT in Under 12!
3. Workout 3: Single Leg Strength + Back Day!
4. Workout 4: FIT Full Body 30!
5. 🩷This Weeks Pelvic Floor Mobility Flow (Inversion Intro)
6. ‼️ Need Help With Flipping Baby Head Down? Try This Exercise!
1. Workout 1: Glutes, Lats, and Biceps
2. Workout 2: The 14 Fit Fun
3. Workout 3: Strength Day! Quads and Triceps
4. Workout 4: FIT 40/20!
5. 💚 This Weeks Pelvic Floor + Labor Prep Mobility Flow (exercise ball edition!)
1. Pregnancy Affirmation <3
2. Workout 1: Mom Strong Prep!!
3. Workout 2: FIT 15 Sweat Sesh!
4. Workout 3: Strength Focus- Back and Glutes
5. Workout 4: FIT Full Body
6. 💞 This Weeks Pelvic Floor Labor Prep Flow (using yoga block!)
1. 📍 Postpartum Recovery Timeline- Vaginal Delivery
2. 📍 Postpartum Recovery Timeline- C-Section Delivery
3. 💥 Vaginal Delivery Recovery Guide
4. 💥 C-Section Recovery Guide
5. Everything You Need to Know About FIT-Mama: Your Postpartum Exercise Course
1. Workout 1: Let's Start The Week With STRENGTH!
2. Workout 2: FIT 15... And Some.
3. Workout 3: Strength Day Two!
4. Workout 4: FIT 40/20 Fun!
5. 💚This Weeks Labor Prep Mobility Flow (with your birthing ball!)
1. Birth Affirmation for Labor and Delivery <3
2. Workout 1: Let's Start The Week With Strength!
3. Workout 2: Feel GOOD Fitness!
4. Workout 3: Strength - Quads + Back
5. Workout 4: FIT Mama Prep!
6. 🧘‍♀️ This Weeks Labor Prep Mobility Flow (w/ your yoga block!)
1. Coaching Check In!
2. Workout 1: Single Leg Strength + Lats!
3. Workout 2: FIT in Twelve!
4. Workout 3: Strength Mama Posture Prep
5. Workout 4: Let's Get Moving Sweaty Sesh!
6. 🧘‍♀️ This Weeks Labor Prep Mobility Flow (w/ your yoga block!)
1. Coaching Wishes For You <3
2. Workout 1: Hip Stability + Shoulders !
3. Workout 2: Fun FIT Sesh
4. Workout 3: Strong Body = Strong Mind <3
5. Workout 4: FIT MAMA Workout!
6. 🩵 Birth Ball Labor Prep Mobility Flow!
1. Workout 1: Mom Strong Maintenance <3
2. Workout 2: Let's Move!
3. Workout 3: Strength - Quads, Glutes, Triceps
4. Workout 4: FIT Move 2!
5. 💚This Weeks Labor Prep Mobility Flow (with your birthing ball!)
1. Workout 1: Strengthening for Two <3
2. Workout 2: Let's Just Move!
3. Workout 3: Let's Activate Those Muscles.. one more time Mama-To-Be!
4. Workout 4: FIT Fun Finale
5. 🧘‍♀️ This Weeks Labor Prep Mobility Flow (w/ your yoga block!)
1. Everything You Need to Know About FIT-Mama: Your Postpartum Exercise Course
1. Follow Along Workout with Coach Josie - Workout 1
1. Coaching Check In!
1. FIT Pregnancy Educational Reference List

About this course

$69.95 / month with 7 day free trial
202 lessons
18.5 hours of video content

What Equipment Do I Need to Start FIT Pregnancy?

Great question! Here is the equipment I encourage ladies start with…

An Exercise Mat!
Dumbbells! Ideally a light and medium weight option.
Foam Roller - Not a requirement but highly encouraged!
Resistance Bands - A Rehab TheraBand, long resistance band & glute mini band!
Step Up Surface - This could be a sturdy bench or the first step of your stairs.
For Third Trimester! - Pilates ball and yoga block
BONUS: A piece of cardio equipment such as a stationary bike!

Pricing

Unlimited access to your FIT member online space.
No contract & cancel any time.
Graduate from FIT Pregnancy course and transition to the FIT Mama postpartum course, hassle free!

$69.95 / month with 7 day free trial

Regular price

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$69.95 / month

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$349.95

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Member Reviews

FIT Mom of one with one on the way!

The FIT - Pregnancy course has kept me moving and strong throughout both pregnancies, providing a variety of workouts that are tailored for the equipment I have available at home.

FIT Mama of twins

I thoroughly valued the FIT- Pregnancy course while pregnant with my twins! The online platform was easy to quickly access wherever and whenever, and as it was my first pregnancy, I gained a lot of prenatal knowledge and confidence in my body.

FIT Mom - New to Prenatal Exercise

The FIt- Pregnancy exercise program has made a MASSIVE difference to my energy levels, confidence in how I move and opened a door to my physical abilities whilst being pregnant. Not feeling the same heaviness and feeling stronger with house tasks. I just feel like my body feels lighter and definitely helps with a positive approach mentally. The workouts feel good and I can see a huge difference in my level of stamina. It's quite amazing.

Joanna, FIT Mom of one with one on the way!

The truly amazing part of the FIT Pregnancy program is that Coach Josie is not only a Mom herself but a Physiotherapist as well - she really has so much knowledge and experience. All the extra attention to breathing and pelvic floor exercises makes you feel so confident in your body whether you're going into your first or third birth. Coach Josie is with you every step of the way through your pregnancy. I highly recommend her courses for any pregnant or postpartum mamas ❤️

FIT Mom of one with one on the way!

‘ I feel like my body feels lighter and definitely helps with a positive approach mentally. The workouts feel good and I can see a huge difference in my level of stamina. It’s quite amazing

Let's Stay Connected!

Join the FIT Forward Newsletter and receive weekly education and updates on all things exercise, nutrition, and healthy habits. Let's harness that quality of life together!

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Still have questions? Reach out and Coach Josie would love to help!

Welcome

Introduction

Prenatal Education Videos

💥 Common Pregnancy Ache & Pains! What To Know!

💥 Band/Bodyweight Low Impact Mini Workout Series

Nutrition

FIT Pregnancy: Week 12

FIT Pregnancy: Week 13

FIT Pregnancy: Week 14

FIT Pregnancy: Week 15

FIT Pregnancy: Week 16

FIT Pregnancy: Week 17

FIT Pregnancy: Week 18

FIT Pregnancy: Week 19

FIT Pregnancy: Week 20

FIT Pregnancy: Week 21

FIT Pregnancy: Week 22

FIT Pregnancy: Week 23

FIT Pregnancy: Week 24

FIT Pregnancy: Week 25

FIT Pregnancy: Week 26

FIT Pregnancy: Week 27

🤰Birth/Labor Prep

🧘‍♀️Labor Prep Mobility Flows

FIT Pregnancy: Week 28

FIT Pregnancy: Week 29

FIT Pregnancy: Week 30

FIT Pregnancy: Week 31

FIT Pregnancy: Week 32

FIT Pregnancy: Week 33

FIT Pregnancy: Week 34

🩷 FIT Postpartum Recovery Prep

FIT Pregnancy: Week 35

FIT Pregnancy: Week 36

FIT Pregnancy: Week 37

FIT Pregnancy: Week 38

FIT Pregnancy: Week 39

FIT Pregnancy: Week 40

FIT Mama Postpartum Course Intro

Follow Along Workouts - With Coach Josie

Coaching Check In

Follow Up Resources

About this course

$69.95 / month with 7 day free trial

$69.95 / month

$349.95